What is Glutathione and Why Is It So Important for Your Health?
Learn how glutathione supports immunity, energy, and healthy aging.
D
Dr. Truls Marius Aarra
Apr 23, 2022
Reading time: 6 minutes6 minutes
Glutathione is one of the most important molecules for our health, even though many people are still unaware of it. It is found in every cell in the body, is produced in the liver, and performs key tasks there. It protects against free radicals, supports detoxification, and strengthens the immune system. Without sufficient glutathione, our metabolism cannot function properly. Stress, aging, and environmental pollution can quickly deplete the body's reserves, often resulting in fatigue, susceptibility to infections, or inflammation. This article explains what glutathione actually is, why it is so crucial for our health, and how to prevent a deficiency.
Glutathione is an organic compound, a “sulfur-containing tripeptide.” It links the amino acids glutamic acid, cysteine, and glycine and performs important tasks in the human body.
Glutathione is also called GSH or, because of its chemical name “γ-L-glutamyl-L-cysteinylglycine,” L-glutathione.
Glutathione at a Glance
Category
Details
Other Names
GSH, L-Glutathione, reduced glutathione
Chemical Name
γ-L-Glutamyl-L-Cysteinylglycine
Composition
Tripeptide made of glutamic acid, cysteine, and glycine
Presence in the Body
Found in all cells, especially high in the liver, white blood cells, and red blood cells
Functions and Effects
Antioxidant, supports detoxification and the immune system, anti-inflammatory
Susceptibility to infections, weakness, fatigue, inflammation, mood swings
Dosage
100 mg for supplementation up to 500 mg for increased needs
Side Effects
Rare
Interactions
Hardly any known
Occurrence in the body
Glutathione is produced in the liver and is present in every cell of the body. The highest concentrations of glutathione are found in the liver, white blood cells, and erythrocytes.
Glutathione is present in the body both in reduced form as GSH and in oxidized form as GSSG (glutathione disulfide). The ratio of the two forms to each other in a cell determines the status of redox reactions (chemical reactions in which one reactant transfers electrons to another reactant) in the cell.
Only “reduced” glutathione (GSH) is actually biologically active. In its reduced form, it can combat free radicals by transferring an electron to them. In the process, GSH is oxidized to GSSG. GSSG cannot act as an antioxidant and must first be converted back to GSH.
Glutathione Functions and effects in the body
Glutathione is a powerful antioxidant. Not only does it protect against oxidative stress as a radical scavenger, it is also involved in reactivating “used” antioxidants such as vitamin C and vitamin E.
Glutathione is produced in the liver, where it is present in high concentrations. On the one hand, it contributes to the protection of liver cells as an antioxidant, and on the other hand, it directly supports the detoxification function of the liver. The sulfur components in glutathione make it “sticky.” Toxins stick to the glutathione molecule, are transported through the body, and then excreted.
Although the body can produce glutathione itself, it is quickly consumed in everyday life, for example by stress or environmental influences.
An unbalanced or poor diet can lead to a deficiency in glutathione building blocks (glutamic acid, cysteine, and glycine) and thus to a glutathione deficiency.
In addition, the body's ability to synthesize glutathione decreases with age.
A deficiency can also occur if an increased glutathione requirement is not compensated for. This can occur during physical activity, environmental pollution, certain diseases, drug or nicotine use.
Possible symptoms of Glutathione deficiency
A glutathione deficiency can upset the body's antioxidant protection system. The organism is then more susceptible to harmful external influences.
This can manifest itself in an increased incidence of
Even though your body makes glutathione, the right foods can give it a serious boost. Some contain glutathione directly, while others provide the building blocks or nutrients that help your body produce and recycle it.
Supply sulfur and cysteine, key raw materials for glutathione production
Protein sources
Whey protein, eggs, chicken, turkey, fish
Provide cysteine and glycine, two of the three amino acids that make up glutathione
Foods high in selenium
Brazil nuts, sunflower seeds, mushrooms, tuna, sardines
Selenium is a cofactor for glutathione peroxidase, an enzyme that uses glutathione to fight oxidative stress
Foods rich in vitamin C
Oranges, lemons, kiwi, strawberries, bell peppers
Vitamin C helps regenerate glutathione once it’s been used
Foods with alpha-lipoic acid
Spinach, broccoli, tomatoes, peas
Support glutathione recycling and energy metabolism
Direct sources of glutathione
Avocados, asparagus, okra, watermelon
Contain natural glutathione, though it may be partly broken down during digestion
Different Supplement Forms of Glutathione
Glutathione is available in several supplement forms. Not all of them are absorbed equally well, so it helps to know the differences.
1. S-Acetyl Glutathione
This is considered one of the best forms. It’s stable, resists breakdown in the digestive tract, and can reach the body’s cells intact.
2. Liposomal Glutathione
Here glutathione is packaged in tiny fat-like spheres (liposomes). This makes it easier for the body to absorb and protects it from being destroyed in the stomach. It’s one of the most popular supplement options.
3. Reduced Glutathione (GSH)
This is the direct, active form of glutathione. It’s widely available but not always well absorbed when taken orally. Some people use it in higher doses, or in forms like capsules or sublingual tablets.
4. N-Acetyl Cysteine (NAC)
NAC is not glutathione itself but a precursor. It supplies cysteine, one of glutathione’s building blocks, and is often used to indirectly raise glutathione levels. NAC has been researched for supporting lung health, detoxification, and antioxidant activity.
S-acetyl glutathione is the best source of glutathione because it is stable, is not destroyed in the digestive tract, and thus reaches the body's cells.
People who can benefit from a glutathione supplement include those who
suffer from immune deficiency
want to support the detoxification function of the liver
have a glutathione deficiency
want to prevent autoimmune reactions
suffer from disorders and complaints
would like to have more energy.
Dosage of Glutathione supplements
It is advisable to follow the package insert of the product you have purchased. In general, a daily glutathione dose
of 100 mg is recommended as a supplement
up to 500 mg in cases of increased need.
Glutathione can be taken over a long period of time without any negative effects or the need to take a break. The glutathione dose should be reduced if side effects occur.
Side effects and interactions of glutathione
Side effects of glutathione are rather rare. However, it is believed that taking it over a very long period of time can lead to a reduction in zinc levels.
It is not known whether taking glutathione during pregnancy is safe or poses any risks. To avoid possible side effects, it should therefore not be taken.
For medical issues and problems: seek medical advice!
Interactions when taking glutathione together with other substances are largely unknown. However, this does not mean that there are no interactions. Therefore, you should inform your doctor if you want to take glutathione but are already using other supplements or medications.
Alcohol leads to a decrease in glutathione levels. It is therefore advisable not to drink alcohol while taking glutathione, as this could negate its effects.
